WOD 09.05.2019

Warm up

Mobility PVC

3 rounds of;

Kettlebell Hollow 10
Kettebell slinghshot 10
Kettebell swing russo 10

Tecnical

Toes to bar

Accessory ;

Strict toes to bar 5 x 3

Wod – Round

Wod 1

Dupla

Amrap 7’

Toes to bar synchronized 5
Push ups Synchronized 10
Air squats synchronized 10

Wod 2

Dupla

Amrap 7’

Cleans synchronized 5 ( 60/ 40 kg )
Burpees over the bar synchronized 10

Wod 3

Dupla

Amrap 7’

Deadlift synchronized 10 ( 2 atletas na barra ).( 100/ 70 kg )
100 meters run synchronized

Recovery ;

Muscle stretching

Desafio semanal CQV – Tempo

Poderá ser fracionado durante a semana !!!

1000 cal Row
5 km run
200 Burpees
1000 Double unders